Comparing Nutrients in 7 ounces Almonds VS White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Almonds	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	39.6% 1149kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.02% 0.02g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	12% 8.63g	31.3% 22.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.3% 0.22g	13.4% 9.72g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.34g	% 8.93g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 3.57g	g per day for Men 19-50 years
Fiber	65.3% 25g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	75% 42g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Almonds	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59% 53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	53.4% 534mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	2% 0.018mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	92% 7.36mg	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	2.24% 0.052mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	0.82% 27.8mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.7% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• Almonds have 10.3 times more Vitamin B1, 19 times more Vitamin B2, 17.2 times more Vitamin B3, 2.7 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin E than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains more Vitamin C than Almonds.
• Both Almonds as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• Almonds have 67.3 times more Calcium, 114.6 times more Copper, 92.8 times more Iron, 135 times more Magnesium, 83.8 times more Manganese, 160.3 times more Phosphorus, 52.4 times more Potassium, 41 times more Selenium and 78 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 20 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 11.8 times more Energy, 4993 times more Fat, 3802 times more Saturated Fat, 1.8 times more Carbohydrate, 20.8 times more Fiber and 96.1 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 2.6 times more Sugars and 44.5 times more Fructose than Almonds.
• Both Almonds as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.